Become Part of an Elite Group

Did you know that 80% of Americans DON’T have a regular workout routine in place? That means that only 1 in 5 Americans do!

Are you 1 of the 80%? By not establishing a regular workout routine, you potentially put yourself at risk for years of health problems.

Are you the 1 in five? If so, CONGRATULATIONS. Being proactive in your own wellness puts you in an ELITE GROUP!

We know that establishing a regular workout routine takes commitment, self-discipline, and accountability. Doing so will help ensure you a healthier and more productive life. Your progress will show in the way you feel both physically and emotionally. It’s important to visualize your goals and keep at it! You’ve got to think of it as a way of life, not a routine that’s “on again off again.” As we say, “we don’t live to exercise, we exercise to live.”

Tuesday Tip - Interval Training

We’ve all heard TONS of fitness and nutrition advice, some of it from trainers, infomercials and even well-meaning friends. It can be confusing and at times conflicting. So, we’ve decided to dedicate Tuesdays to giving you some of our best health, nutrition and fitness tips. We base our health and fitness advice on medical evidence. Join us on Tuesdays for our best tips that will help keep you safe and give you the best results.

The secret to a stronger leaner body isn’t hours and hours of cardio… it is using bursts of higher-intensity moves paired with slower, recovery exercises. MDfitness, The Doctors Workout uses interval training to burn as many calories as an hour or more of traditional, steady cardio. In addition during the slower phases you are able to perform strength training moves further saving your precious time. In addition, the muscle building means you can keep your body burning calories long after your workout ends. Boost your metabolism, save time and burn more calories… how can you lose?

Think you are too busy to exercise?

It's easy to feel that way, particularly if you're trying to fit in a 45- 60 minute workout at one time. However, experts have found that short bursts of exercise can be just as effective as longer workouts. One study also found that women who split their exercise routine into 10-minute increments were more likely to exercise more consistently and lost more weight after 5 months, than women who exercised for 20 and 40 minutes at one time! This doesn’t just apply to women, in another study at the University of Virginia, men and women who adapted to exercising in fifteen- 10 minute routines a week were found to have a dramatic improvement in their aerobic capacity, endurance, strength and flexibility. In addition you can burn 100 calories or more in as little as 10 minutes…. helping with your weight loss goals. The key is to focus on intensity and use your time wisely.

When you are tight on time… you can still: 

• Hop on the treadmill or elliptical for 10 minutes
• Jump rope for 10 minutes (it doesn’t require any equipment)
• Complete a circuit of SIMPLE Static Strength moves 
• Do two sequences of The Doctors Workout 
• Walk up and down the stairs for 5-10 minutes
• Complete a circuit of arm strength moves
• Do squats or lunges while you floss and brush your teeth
• Walk your dog around the block (they need the exercise too!)

Choose exercises to fit your fitness level and don't forget to warm up, cool down and stretch after each workout, even the brief ones!

March is National Nutrition Month

Let’s Talk “Fuel For Your Body”

There is a reason that the Diesel nozzle does not fit into your unleaded gas tank, it doesn’t belong. If you were successful, imagine what it would do to your engine!

The same principle applies when considering food as your body’s fuel. If you continuously choose low grade foods, your body will be sluggish under the hood. 

There are a few tips we need to consider when making good nutritional choices. Some of them we hear over and over again, but are we sticking to them? Below is a list of great, basic tips to remember:

• Keep a colorful plate – different colors will ensure that you have a good spread of veggies to go with your protein choice.
• Learn how to read food labels before making purchases – Basics… If you cannot pronounce the ingredients listed, put it back on the shelf.
• Plan your meals ahead – This will help to make sure that your meals are well balanced. We tend to make poor choices when trying to make last minute decisions. (Don’t forget your shopping list)
• Fresh food trumps processed/packaged foods – Fresh, healthy whole food is located in the perimeter of most stores. By sticking to the outside aisles this will help you avoid processed, and packaged foods with less nutritional value. 
• Avoid belly-aching indulgences – We all want a treat now and then, but if we eat a HUGE portion or have one every day, then is it really a treat anymore? Everything in moderation!
• Eating out wisely – Check out the restaurant’s website, most provide nutritional information for their dishes. This will allow you to make smart choices and feel in control even when eating out.

Implementing these easy tips will help you establish healthy eating habits and keep your body’s engine running smoothly, while getting greater mileage out of life!

Believe you can do it and you're half way there!

Believe you can do it...

And you're half way there!